What is Carb Cycling

Carb cycling Recently it has become one of the most popular strategies for weightloss and muscle maintenance, but before adopting this diet, there are some things you should know.

What is Carb Cycling?

The carbohydrate cycle is a strategy to lose weight and increase the muscles involved in fluctuating the amount of carbohydrates you consume each day. Instead of a basic diet of caloric restriction, changing its carbohydrateconcentration, you can keep your metabolismrunning more efficiently, promote healthy muscle growth after a workout, and help in weight loss efforts, all at the same time.[1] By having 3 to 5 days a week with very few carbohydrates and 2 to 4 days in which you are allowed to eat them, you can keep your body functioning more effectively and reduce the risk of heart disease.

However, this is only intended to be a short-term approach and should be done with great care. Depriving your body of too many carbohydrates for too long can have the opposite effect, such as weakening the muscles and promoting weight gain (when you eat carbohydrates again). This approach is ideal. forbodybuilders, physical athletes and other high intensity athletes. athletic professionals[2][2]

Car cycling meal plan

Each carbohydrate cycling diet will be different, depending on your ultimate goals, but in general, on days when you reduce your carbohydrate intake (less than 100 grams of carbohydrates), you will eat things like those that do not have starch. vegetables, eggs, healthy fats, and grass-fed meats. On days when you consume carbohydrates (more than 150 grams of carbohydrates), you will eat starch vegetables, potatoes, grains, and others high in carbohydrates foods. Some versions This diet also includes a general day of cheating to eat what you want, as a reward for your hard work.[3]

It can be difficult to maintain a carbohydrate cycling protocol, but some of the best advice includes making sure you get your recommendation vitamins Y minerals Every day, as this will help prevent hunger or the temptation to break the diet. Also, consult your doctor before trying this diet, to make sure it is the right choice, given your Lifestyle and pre-existing health conditions, if any.

Benefits of carbohydrate cycling

The main benefits of the carbohydrate cycle include a reduction in hormonal fluctuation and lean muscle growth, among others.

Weightloss

Creating a caloric deficit It is the way you lose weight and by eliminating 400-600 calories in each day with low carbohydrate content, it can significantly help your weight loss efforts.[4]

Lean muscle mass

Carbohydrates are necessary for muscle repair. Y growth, so make sure you have the days of carbohydrate tricks in those days when you have intense training.[5]

Vegetarian food

This diet will force you to eat more plant foods, which tend to be more dense. innutrients that junk food and fast food.[6] Plant-based foods are also high in antioxidants And essential minerals.

Hormones

By eliminating many of the spikes and dips in blood. sugar, the hormones in the body can be regulated more effectively, reducing their risk ofdiabetes Y metabolic syndrome.[7]

Healthy habits

This diet can help reduce cravings and prepare for healthier eating habits, even after moving away from your carbohydrate cycling regime.

Carb Cycling vs Keto

While carburamos and continue "keto" (ketogenic diet) are effective strategies to lose weight, it is known that the fluctuating carbohydrate intake with a carbohydrate cycle approach maintains the metabolism Work more effectively, while also helping muscle growth. Ketogenic diets are simply more extreme versions, where most of the calories from carbohydrates are replaced with protein. While it is known that ketogenic diets extremely low in carbohydrates are good for preventing diabetes and helping with weight loss, they can also affect the speed of muscle growth and endurance during workouts.